Help needed to setup Indian - Vegetarian diet plan

Hi, I am planning to cut down my body fat and my current diet plan is as below:

Meal 1 8 AM : Oats + Ragi + Milk
10 - 11 AM: Workout
PWO 2 scoops of whey (40 g protein) & Creatine 3g

Meal 2 12 AM: White Rice with Sambar (South India cuisine consisting of dal and vegetables such as, brinjal, drum-stick, bitter gourd (pavakkai), ladies finger etc.) & Curd

Meal 3 5 PM: scrambled egg whites - 10 with 15 almonds, 10 pista, 2 Walnuts + coffee

Meal 4 11 PM: Bowl of fruits + scoop of whey with glass of milk.

I do workouts 5 days a week. My current body stats are:

Height: 183 cm
Weight: 176 lbs - 80 kgs
BMI : 23.6
BMR: 7888 KJ
Fat%: 19 %
Fat Mass: 15.02 kg
FFM: 64.2 kg
TBW: 47.0 kg

Please let me know if any changes needed in my diet ? More protein ? As per my calculations I consume around 125 gms Protein per day. I stopped eating sugar, oil & fried foods.

My recent pics taken 4 days back . Check bodyspace pls

Please read: [url]http://forum.bodybuilding.com/showthread.php?t=129523333[/url]

Also, 125g protein is low

Thanks. The problem is most of the diet plan discussed in BB forum are based on US culture and not for Veggies with Indian background. Thats why I am seeking advice on where & what kind of protein I can add in my meal plan.

Well the thing is, not many of us in this section are well-versed on South Asian cuisine and therefore can't really be of assistance there. We can tell you what you diet should look like from a macronutrient standpoint, but the particulars of what foods to eat how/when, not so much.

Maybe someone who has an Indian background can step in and offer the insight you're looking for.

paneer has a fair amount of protein, no? chana masala and daal dishes probably have more protein than sambar...

bull****

[QUOTE=yieldtonothing;1006544803]paneer has a fair amount of protein, no? chana masala and daal dishes probably have more protein than sambar...[/QUOTE]

[QUOTE=uditkapoor;1095670843]bull****[/QUOTE]

Strong bump for first post. Check thread dates please

Hey, can somebody please give an example of their diet plan.

[QUOTE=42sumit;1119563053]Hey, can somebody please give an example of their diet plan.[/QUOTE]

Meal 1: Taco Bell
Meal 2: Nose candy
Meal 3: McD's
Meal 4: 6 pack
Meal 5: Hard liquor
Meal 6: Chicken breast

Indian Bodybuilding Diet for Cut Down Phase:

Few things you need to understand when trying to cut down.

Never try to cutdown extremely on Carbs, until & unless you are going for a show or photoshoot & all.

Best way to start of is :

1) DON'T CHANGE YOUR DIET Right away !

This doesn't mean that you don't change it. But change it gradually.

2) Start with Healthy HAbits & Cutoff Bad HAbits

SAY YES To:
1) Keeping track of what you are eating
2) Keeping Track of your workout & track your progress
3) Keeping track of amount of Water you are drinking
4) Keeping track of amount sleep or rest you had since previous day's workout.

Say No To: (If you have such habits QUIT IT ON COLD TURKEY)
1) Ciggerette Smoking
2) Alchohol
3) DRUGS
4) & few other **** stuff... QUIT IT
5) Kick Lazyness... I know you go to gym everyday in the evening but never say no to the morning 30 min cardio.
6) The toughest thing for keeping up with the transformation is Getting up from the couch kicking yourself & go to gym. (85% people don't feel like going to gym, they feel "oh god again I have to go to gym & workout", For me it's like "WOW YESSSSSSS I have to go to Gym today"... Keeping yourself motivated is the toughest thing. So always share your transformation plan with friends & people around you so that.. IF you ever try to go off track, they can remind you or you can keep accountability of it.
7) Don't think that you are gonna go from 1 day to another & have a physique like a Champion... Remember you didn't becoem FAT in one day, so if you are cutting down you have to keep patience & never set any unrealistic goals.
8) DON'T Try to make drastic changes in your diet else you will end up losing it.

I see that you are eating 4 meals a day... Now the entire quantity of food you eating in 4 meals First Divide it in six meals...
Make your body a habbit of Start eating those six meals. This will keep your metabolism firing all day...
Within a month your body adapts to eating 6 times daily... So now it means that you have build a foundation for the next phase.

Then you can bring in your Clean Eating Diet.

Bulk Phase Diet:
Protein source
Veg — milk, curd, sprouts, different pulses, soya and whey protein supplement
Non-veg — chicken, fish, and egg whites

Carbohydrates
Potato, sweet potato, corn grains, jowar, bajra, nachni and wheat

Fibre
All salads, broccoli, papaya, musk melon, apple, orange, sweet lime — whole fruits not just juice, and green vegetables

Fats:
Peanut, Penut butter, Almonds, Refined Coconut oil (For Cooking), Extra Virgin Olive oil (For Salad Dressing), Avocado,

Daily meal routine
8 am- Black coffee/green tea, four eggwhites/1 potato (sweet potato/corn/wheat flakes/brown bread) / one apple
10:30 am- Whey protein with milk
1pm- Chicken or fish boiled or grilled with roti or brown bread. Veg- sprouts, sabji, dal, curd, roti, and one carrot
4pm- Black coffee/green tea, four egg whites, mashed potato, apple, orange, sweet lime or papaya
7pm- Whey protein with milk
10pm- Boiled fish, chicken or egg (bhurji / omelette) with roti or 2-3 whole wheat bread slices



& then you will be able to follow the Six Meals Clean eating diet.


Cutting Phase Diet:
Protein source
Veg — milk, curd, sprouts, different pulses, Cottage Cheese (Paneer), soyabean, and whey protein supplement
Non-veg — chicken, fish, and egg whites

Carbohydrates
Potato, sweet potato, corn grains, jowar, bajra, nachni and wheat

Fibre
All Vegetable salads & green vegetables.
Fruits you can have only in first meal in the morning as soon as you wake up or Post workout.

1) As soon as you wake up: Whey Protein Isolate with Water + Any Fruit (Not Juice)
2) Breakfast – oats, 3 egg whites, 1 whole egg, peppers & red onions
3) Mid-Morning – chicken breast, brown rice, broccoli & sweet chilli source
4) Lunch – chicken breast, sweet potato, asparagus & soy sauce
4) Mid-Afternoon – Fish, broccoli, cauliflower & mixed peppers
5) Post-Workout – 1 scoop of whey isolate, 2 scoops of Vitargo,
6) Evening Meal – Chicken, mixed green vegetables, peppers & mushrooms (NO CARBS After 6:00 PM Only Fiber)
7) Before Bed – cottage cheese & 1 scoop of casein


**Avoid Maida products, sweets, oily food and rice.

[QUOTE=Gaurav191183;1282206341]
I see that you are eating 4 meals a day... Now the entire quantity of food you eating in 4 meals First Divide it in six meals...
Make your body a habbit of Start eating those six meals. This will keep your metabolism firing all day...
Within a month your body adapts to eating 6 times daily... So now it means that you have build a foundation for the next phase.

Then you can bring in your Clean Eating Diet.[/QUOTE][B]It's very sad that people are often given such poor advice. [/B]

OP: Advice on diet and nutrition is often based on myths and, even more so, on the marketing message of supplement companies and self-proclaimed diet gurus with agendas contrary to your interests. Please don't allow yourself, your health, your fitness goals or your wallet to be compromised by the prevalent misinformation. Learn the basics of nutrition and start engaging in healthy, rational dietary habits that can last a lifetime.

The first step is to discard biased advice on nutrition and diet, and, in its place, embrace simple logic:
[indent][b]
Compose a diet that ensures micronutrient and macronutrient sufficiency, derived predominantly from whole and minimally processed foods if possible, with remaining caloric intake being largely discretionary within the bounds of common sense.[/b]
[/indent]


[b]Caloric Intake[/b]

Energy balance is the primary dietary driver of body weight and it also impacts body composition. A chronic surplus of calories will result in increased body weight and a chronic deficit of calories will result in a loss of body weight.

In other words, in order to gain about one pound of tissue weight (as opposed to transient flux in water weight), you need to consume a total of about 3,500 calories more than you expend. And to lose about one pound of tissue weight, you have to do the opposite -- consume about 3,500 calories less than you expend.

Thus, the first step in constructing any rational diet is to get a sense of how many calories per day, on average, you should consume in order to progress towards your goals.

The average number of calories you expend per day -- called total daily energy expenditure (TDEE) -- is a function of your basal metabolic rate (BMR) and your average weekly activity level.

To estimate your BMR, it's important to have a sense of how much lean body mass (LBM) you carry. If you're not sure, post a photo or two and we can estimate your percentage body fat and, from this number and your total body weight, it's easy to estimate LBM by using the following formula:

[indent][b]LBM = body weight * (1 - percentage body fat)[/b][/indent]

To estimate BMR, use the the Katch-McArdle formula:

[indent][b]BMR = 370 + (9.8 * LBM in pounds)[/b]
[i]or[/i]
[b]BMR = 370 + (21.6 * LBM in kg)[/b][/indent]

The next step is to estimate average weekly activity using the following guidelines to calculate an activity factor (AF):


[indent]• 1.1 - 1.2 = Sedentary (desk job, and little formal exercise, this will be most of you students)

• 1.3 - 1.4 = Lightly Active (light daily activity and light exercise 1-3 days a week)

• 1.5 - 1.6 = Moderately Active (moderately daily Activity & moderate exercise 3-5 days a week)

• 1.7 - 1.8 = Very Active (physically demanding lifestyle & hard exercise 6-7 days a week)

• 1.9 - 2.2 = Extremely Active (athletes in endurance training or very hard physical job)

[/indent]

To estimate TDEE (the calories at which you will neither gain nor lose tissue weight), use the following formula:

[indent][b]TDEE = BMR * AF[/b][/indent]

Now that you've estimated your TDEE, it's important to refine that estimate empirically. To do so, consume an average amount of calories equal to estimated TDEE for two weeks, monitoring weight change. The results will confirm your actual TDEE.

Once you know your actually TDEE, set your caloric intake to match your goals as follows:

[indent]To maintain weight, consume an amount of calories equal to TDEE.
To lose weight, consume 10% to 20% less than TDEE.
To gain weight, consume 10% 20% more than TDEE.[/indent]

Monitor weight change via the scale and also body composition via the mirror and how clothing fits, making adjustments as needed biweekly.


[b]Macronutrient Intake[/b]

Ensure that your intake of macronutrients meets sufficiency (as defined below), with remaining macronutrient composition of the diet being largely a function of personal preference.

Ideally, ensure macronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

[indent][b]Protein:[/b] ~0.6 to ~0.8 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by [url=http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/][B]research.[/B][/url]

[B]Fat:[/b] ~0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation.

[B]Remaining caloric budget:[/b] whatever mix of macronutrients you prefer -- as implied by [url=http://www.nejm.org/doi/full/10.1056/NEJMoa0804748][B] research. [/B][/url][/indent]


[b]Micronutrient Intake[/b]

Take care and use good judgement in food selection and portioning to ensure that micronutrient sufficiency is reached without excessive intake from dietary sources and/or supplements.

As with macronutrient sufficiency, one should ensure micronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

To get a good sense of recommended intake of vitamins and minerals, please review [b][url=http://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakes/dri-tables]this[/url][/b] USDA guidelines webpage.

You'll find the following information particularly helpful:

[indent]
[url=http://www.iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201-4.pdf][b]Intakes: Recommended Intakes for Individuals[/b][/url]

[b][url=http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/RDA%20and%20AIs_Vitamin%20and%20Elements.pdf]RDA and Adequate Intake for Vitamins and Elements[/url][/b]

[url=http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/ULs%20for%20Vitamins%20and%20Elements.pdf][b]Upper Limit for Vitamins and Elements [/b][/url]

[url=http://www.iom.edu/Global/News%20Announcements/~/media/442A08B899F44DF9AAD083D86164C75B.ashx][b]Electrolytes and Water[/b][/url]

[/indent]

[b]Meal Timing, Composition & Frequency[/b]

The number of meals you consume, the timing of those meals and the macro/micronutrient composition of each meal is largely a function of personal preference.

While it might be "optimal" to consume more than one meal per day and less than 5 meals per day, the simple truth is that any difference that directly results from such fine tuning is likely too small to notice even after years of training.

Thus, base your meal timing, composition and frequency on your subjective preference such as to optimize your sense of energy, performance, satiety, palatability, convenience, social/business life and sustainability.

Do not hesitate to very all three factors from day to day as circumstance dictates. In other words, do not become a slave to routine, with inflexibility compromising your quality of life.


[b]Pre & Post Workout Nutrition[/b]

What (if anything) you consume before and after your workout does not play a significant direct role in the outcome of your diet, beyond personal preference.

Why? Because what matters in terms of direct impact on outcomes is total daily intake of all nutrients.

Thus, you should optimize based on how you respond to training in a fed or fasted state, and based on your hungry after exercise. In other words, use common sense.


[b]Supplements[/b]

Supplements are just that, products that are intended to supplement deficiencies in your diet. If your diet is properly composed then there's no need or unique benefit to using supplements.

If your diet isn't properly composed and, thus, you have deficiencies, try to fix your diet to cure such deficiencies though the consumption of whole and minimally processed foods. If you can't fix your diet, then use the lowest dose supplement(a) needed to cure any remaining deficiencies.

OP posted a year and a half ago.

[QUOTE=davidolson22;1282275571]OP posted a year and a half ago.[/QUOTE]Ugh.

I fed a bumping troll.